New Balance Minimus Trail Runners

It’s no secret women love shoes. In fact, some seem to thrive on the great variety in style and color of shoes in their possession. My wife is no different than most, and  I enjoy seeing the happiness she gets from showing off her newest find. But when she said she was going to buy a pair of minimalist runner shoes, I gave pause. Working for a podiatrist I see every day the dangers that come from wearing unsupportive, unstable shoes. I wish I could go back in time and warn these individuals what years of wearing shoes that appeal to the eye, but not to the feet, will do to them.

I made sure my wife knew that running in minimalist shoes was not like running in her old New Balance Trail Runners. I pointed out that these shoes require an entirely different gait in order to avoid injury; it would actually change the way she would run. Minimalist runners have a mid to forefoot strike, not the common heel strike that we all have become accustomed to over years of wearing traditional running shoes.

We agreed that she would need to start off slowly, building up the intrinsic muscles needed for this style of barefoot running shoe. As many of you may know, my wife is an EMT and Firefighter with Southside Fire & EMS here in Savannah. She wears work boots (you can read more about these infamous boots here ) that keep her feet very stable. Normally this is great, but in this case, the boots would never allow her to build up the muscles needed for barefoot running.

I recently read an article about avoiding injuries when beginning to run barefoot.  This article featured a great slow start process.

1. Barefoot walking indoors
2. Barefoot walking outdoors
3. Barefoot running indoors
4. Barefoot running outdoors - progressing from soft to harder surfaces

Also, the article speaks about how barefoot running makes the runner shorten their stride; another great fact she wasn’t aware of. After all this reading and discussing, we agreed on a slow schedule of alternating barefoot walking and minimalist runner exercises.

So now my wife has cool new minimalist running shoes, a smile pasted on her face, and although our financial planning software is texting me about how excessively over budget we are on clothing this month (if you think less shoe equals cheaper shoe, you’re dead wrong), I wouldn’t have it any other way.

If you or a loved one is experiencing foot or ankle pain while minimalist running (these symptoms usually arise right after the completion of reading the novel Born to Run ) the doctors and staff at Atlantic Foot & Ankle will be happy to help get you back on the road again, pain free this time.

A Painful Ingrown Nail

Myth: Putting cotton under your ingrown toe nails will relieve the pain.

BUSTED! Placing cotton under your toenails will actually cause more pressure to the nail bed. It is also dangerous because the cotton may be housing bacteria that can lead to infection and more complications.

Myth: The drug store sells topical over the counter medication that cures ingrown nails.

BUSTED! Some over the counter medication may relieve the pain but they do not actually take care of and cure the problem. Because it masks the pain the ingrown nail may get worse over time which can lead to infection.

Real Life Treatments for Ingrown Nails

Preventative Care:

1. Soaking your feet with room temperature water and massaging the side of the nail to bring down swelling can help prevent ingrown nails.

2. When you perform your own nail care at home make sure to cut the nail straight and not too short. A way to check this out is that you should be able to get your fingernail under the sides and end of the nail.

3. Wearing well fitting shoes and socks. Do not wear shoes that are too tight and small or too big and loose. These kinds of shoes can rub and cause excess pressure.

Correctional Care:

1. Regular nail care done by a sterile professional can keep the ingrown nails at bay. The sterile professional will also keep the area clean so no infections will occur.

2. Another option for reoccurring ingrown nails is nail removal where the part of the nail is cut out after the area is numbed up. A solution is then added to the area so that that part of the nail will never grown back.

3. Yet another option for your ingrown nail pain is laser treatment. This method is highly effective when the ingrown nail is caused by a fungal infection.  This high tech approach is pain free and proven over and over again to be one of the best options.

Sterile Pedicure Checklist

They'll pamper your feet, but is that pedicure really sterile?

Dirty tools:

Make sure your spa or nail salon is using sterile pedicure procedures. Never get a pedicure from a practitioner reusing tools without sterilizing in between! Look around for a UV Sterilizer. If you aren’t sure about the sterilization process in your salon, it is completely appropriate to bring your own tools. It’ll just be one less thing they have to clean (if they do) at the end of the day!

Dirty Tubs:

Wiping down a foot spa is not enough. Fungus and other bacteria often breed in wet, dark environments, like the spa tubing (piping). Soaking your feet in someone else’s foot debris is not only disgusting, it’s dangerous. Your nail salon should completely clean the tub after every use. You can ask the nail tech to remove the spa jets for your inspection. To be safe bring your own tub liner. They can be purchased at beauty supply stores for about $1.00 each. That’s pretty cheap price to prevent tough to kill nail fungus!

Improper Procedures:

Never let someone razor your feet! It is illegal in most states unless you’re in a medical office. If your a diabetic then even the “safe” Pedegg is a big no-no.  Nicks and cuts  provide  easy entry for bacteria to enter . Many people have gotten infections from little cuts gotten at the salon. An open wound of any kind should bring your pedicure to a halt.  It is also advised to avoid shaving your legs with in 24 hours of getting your pedicure.

If you’re pedicurist just isn’t standing up to these tests remember Atlantic Foot & Ankle Specialists has a Sterile Pedicure Spa service, available at all it’s Georgia and South Carolina locations! So no matter if you need a sterile pedicure in Savannah, Statesboro, Hinesville, Claxton or Hardeeville, just call 912-355-4557 to schedule your safe and clean pedicure today!

This laser is a great option for those suffering from several foot problems, primarily fungal toenails, also know as Ugly Nail Syndrome! Ugly Nail Syndrome( or onychomycosisis to us Podiatrist types) is easy to spot. It can appear as yellowing, thickening, or even brittle nails. While it will usually start with just one toenail, this fungal infection can spread rapidly, especially in the ideal warm, dark inside of shoes. It is usually contracted in warm wet environments, like the gym locker room, pool area, or even unsterilized pedicure spas.

Living in the South, we are blessed with beautiful warm weather, which lends itself to an extra long “sandal season”. With all of this extra time to have your toes exposed, it’s important that they look there best. Until now there has only been two good options for treating Ugly Nail Syndrome.

Nail fungus can be viscous!

The first was to paint your nails with an anti-fungal nail polish every day, for up to six months! As if that wasn’t bad enough, more resistant fungal infections could show little to no improvement with this method. Let’s face it, nail fungus can be just plain tough.

The second solution was to take an oral medication that would need to be prescribed by your doctor. While moderately effective, the problem with this solution is that these oral medications can potentially have damaging effects on the rest of the body, primarily the liver. You’ll find very few folks who will risk the health of their liver for their toes.

This is where the Q-Clear Laser Nail Treatment comes in. The specific wave length of the laser targets and destroys only the fungal cells, passing right through healthy cells, allowing it to penetrate deep into the nail-bed. What does this mean to those afflicted with Ugly Nail Syndrome? It means there is finally an effective, safe solution, that only requires one or two treatments (usually one).

So what exactly can sufferers of Ugly Nail Syndrome expect when getting a laser nail treatment?

Your toenails will be cleaned and filed prior to laser treatment. As each toe is treated with the laser you will feel a mild warm sensation. Laser treatment will take less than 10 minutes to treat both feet and there is no discomfort after treatment.
You will notice results within two to four months, depending on how quickly your nails grow. New clear growth will appear at the base of the nail as the fungal portion grows out.

The best part? You can continue your normal daily routines immediately after your treatment, including painting your nails and enjoying pedicures (just make sure to stay away from those spa jets, after all, that may be how you got Ugly Nail Syndrome in the first place).

A Tybee Island Sunset, courtesy of Mayra Martin, AFAS Accounts Payable Manager, and proud Tybee resident.

The Critz Tybee Run Fest 2012 is right around the corner, and while many runners will be locals, visiting runners from far away will be taking advantage of all that Tybee Island has to offer. So we’ve whipped up some tips so you can take full advantage of your Tybee Beach Run!

1. Don’t Wear Shoes You Like - Just like New Orleans on Mardi Gras, this is also great advice for beach runs. Try to wear shoes with a smaller mesh to prevent sand in your shoes, but let’s face it, it’s going to happen. And as far as getting all that sand back out of the shoes, well let’s just say those are your designated beach runners from now on.

2. The Tides – Low tide creates hard packed sand, but it’s still better than running on hard pavement. For those running the 5k on Friday night, the tide will just be ebbing low, but don’t worry, that course has no beach route, an advantage shared by all runs except the 2.8 mile Beach Run. You can also expect low tide for the noon start of the Beach Run.

3. Plenty of Fluids - As with any run you need to make sure to replenish precious fluids. But remember running in hard packed sand can be a lot more grueling than your everyday run. Make sure to account for this.

4. Your Knees! – Tides create the gentle slope of the beach, a joy to all those who visit to bask in the sun. Not so for runners, as this can create an uneven running surface, which can wreak havoc on the knees and hips. The higher the high tide, the more extreme you can expect the slope of the beach to be. Running in a zig zag pattern, creating small “uphill” and “downhill” runs, helps to even-out every joint’s stress.

5.Gear Up – Don’t forget the sunblock, and opt for a waterproof or sport one, as these will resist sweat.  Sunglasses and a hat are also a great choice, just because you’re running, it doesn’t make the beach any less bright.  Finally, consider a lubricant like BobyGlide or SportSlick (you can pick these up at Fleet Feet) for your feet and legs, to help prevent sand chaffing.

6. Swim! – You’ve just finished the race, so why not take full advantage of where you are and go for a quick dip to cool off.  Enjoy the chop, but remember that lifeguard season runs from roughly the beginning of May through the end of September, so choose a swimming buddy, that way you won’t be out there on your own!

7.Wind! – Make sure to take in to account the wind on the beach. It can really whip sometimes, so be ready for it to add yet another difficulty factor to you run.

8. Use Dynamic Stretches Before/Static Stretches After the Race – Dynamic stretches increase your range of motion so get your High Knees, Butt Kicks and Low Lunges in before the race. Static Stretches will help you with cool down. Groin Stretches, Calf Stretches and Hamstring Stretches work great for this.

9. Rest Before the Race – Get some rest at one of Tybee’s picturesque beachfront hotels, or chill out with a group of runners  at a cottage of your own from Mermaid cottages.

10. Have a Carbohydrate Heavy Meal the Night Before the Race - Visiting runners be sure to try all the tastes of Tybee like The Sundae Cafe, North Beach Grill, or Lighthouse Pizza. For those adventurous enough to carb load the morning of, make sure to hit up The Breakfast Club.

Atlantic Foot and Ankle Specialists will have a large group running, so make sure to look for our employees in their  ” I LOVE MY FEET” tees! We’ll see you at the Tybee Beach Run!

   While, most orthotics control the arch and heel, for cycling, the rider requires forefoot balancing. Forefoot balancing, unlike in other sports, is critical for the cyclist. The marathon runner disperses his weight in the heel and power from the toe.  In cycling the forefoot transfers all the power from the legs directly into the pedal. The bones in this area of the foot are simply not designed for this amount of pressure like those of the heel.

   The lack of support in your cycling shoes allows the foot to collapse through the arch while pedaling, which may cause arch pain, tendon problems, or burning under the bottom of the foot. This collapsing of the medial arch reduces the amount of downward force applied with every rotation (Australian Case Study). That is simply wasted energy. You don’t train long hard hours just to waste energy.

   Custom made orthotics also protect your feet from the stress of pedaling. Investing in cycling-specific shoes and orthotics is an absolute necessity, especially if you have had preexisting problems with your feet.

Here are some of the most common lower extremity cycling injuries:

• Shin Splints: Pain is typically found mid way between the knee and ankle on either side of the leg bone. It is commonly related to excessive foot pronation (collapsing arch). Proper stretching and corrective orthoses for pronation can help prevent shin splints. It’s recommended to have this condition evaluated by a podiatrist.
• Achilles Tendinitis: Irritation and inflammation of the tendon that attaches to the back of the heel. This condition can be treated with ice, rest, and anti-inflammatory medications. Chronic pain or any swelling should be professionally evaluated by a podiatrist.
• 

  Sesamoiditis

  Sesamoiditis: The sesamoids are two small bones found beneath the first metatarsal bones (The great toe); the sesamoids can become inflamed or rupture under the stress of cycling. Sesamoiditis can be relieved with proper shoe selection and orthoses. Chronic pain should be evaluated by a podiatrist.

• Neuroma:  This is an impingement of small nerve branches between the second and third or third and fourth toes. This impingement can cause swelling that result in numbness, tingling, burning, or sharp shooting pains into the toes. Custom orthotics, wider shoes, or loosening toe straps or shoe laces can alleviate the problem. You can also try a clip less system help with the pain.  If the problem persists, see you local podiatrist.

1. Change Your Running Route to Include More Hills – Remember that the Talmadge Bridge  has an almost 6%  gradient, and your body will use your muscles much differently when tackling this run than your average Lowcountry flat runs
2. Keep a Steady Pace Going Up – While some people think they need to blast through the incline, this ends up being very inefficient and wastes a lot of energy. Save that energy for the decline, when you can use gravity to help really improve your time.
3. Drink Plenty of Fluid Before the Race – Dehydration can cause blood volume to drop off causing your body’s ability to transfer heat to decrease, and speed up your heart beat.
4. Do Not Use Brand New Shoes for the Bridge Run – Make sure to break in new shoes for a period of 1-2 weeks of shorter runs before race day.
5. Make Sure You Get Enough Electrolytes – As you exercise your body will lose sodium through sweat. You can get electrolytes through either tablets, tomato juice, or Gatorade.
6. Rest Before the Race – While you should definitely get lots of rest the night before the race, sometimes pre-race jitters can interrupt your normal sleep pattern. Make sure to get your long nights of sleep the 2-3 days before the race, that way you’ll still have plenty of rest despite those sleepless pre-race nights.
7. Warm Up Using Dynamic Stretches/Static Stretches After the Race – Dynamic stretches increase your range of motion, think Ankle Pops, High Knees, Butt Kicks and Low Lunges. Static Stretches will help with cool down, try Groin Stretches, Calf Stretches and Hamstring Stretches.
8. Have a Carbohydrate Heavy Meal the Night Before the Race - Think pasta. Carbohydrates are a great source of energy, and your body loves this, otherwise your body is forced to use stored fat, which uses more of your bodies energy.
9. Find a Committed Running Partner – Not only can a running partner provide encouragement, but they are also help you improve your form and are great pace setters.
10. Replenish Lost Electrolytes – If memory serves right, the Savannah Bridge Run has free beer after the finish line. One beer after a workout will actually rehydrate you faster than water, because the salts, sugars, and bubbles in beer enhance your body’s ability to absorb the water content!

Now you are ready to conquer the Savannah Bridge Run! We’ll see you at the top!

Remember that pain in your feet and ankles is not normal, so if you are experiencing pain please call Atlantic Foot & Ankle Specialists to schedule an appointment, 912-355-4557 or go to our Appointments page here.

All the doctors have agreed to a friendly competition, whoever receives the most reviews on their Google page wins!

What could be better than that? What if every review you wrote entered you to win a free pair of custom orthotics?!

So if there is one of our doctors in particular that has a special place in your heart, say thank you by writing them an amazing review.

Click on any of the doctors pictures below to review them!

Review Dr. Runkel

Review Dr. Newsom

Review Dr. Robitaille

Review Dr. Jeffress

This fun bun-ion quiz has been brought to you by your friendly neighborhood podiatrist, Dr. Kristian Jeffress, DPM.

1.  What is a bunion?

A bunion is an enlargement of the of the bone and soft tissue surrounding the big toe. This makes your foot look like you have a bump on the inside of the base of your big toe and also causes your big toe to angle toward the second toe.

2.  Where do bunions come from? 

Bunions are genetic progressive deformities.  A common misconception is that bunions form from wearing narrow shoes.  Unless your shoe gear is a constant issue of being too small throughout your entire adolescents, narrow shoes are not the cause of the bunion.  However, it is true that narrow shoes can intensify the severity of bunion formation, but this is typically not the cause.  So this Thanksgiving, be sure to thank your family tree for your bunions.

3.  Who develops bunions?

With bunions being genetic we are all pre-disposed based on our family history to develop bunions.  But, bunions seem to be much more prevalent in women.  Tight fitting shoes such as high heels and narrow toe shoes do increase the severity of bunion formation, thus the high percentage of women that develop bunions over men.

Bunion X-ray

4.   Can bunions be prevented?

Bunions can not be prevented, but the severity of their development possibly can.  Wearing properly fitting shoes can help tremendously in bunion formation.  Your shoes should conform to the shape of your feet and should not constrict your toes.  Custom inserts can also help prevent the rapid development of bunions.

5.  Is surgery needed?

Possibly.  If you develop a bunion that becomes painful and other treatment options have failed, then surgery may be the right option for you.  A bunionectomy is a surgical procedure commonly performed by a podiatrist that helps to straighten out the big toe. As with all problems, the sooner you catch it the easier it is to treat. Don’t simply assume that surgery is required for a bunion. Bunions in very early stages can be controlled with non-surgical means that may even prevent the need for surgery in the future! The best thing you can do is visit with your podiatrist to see what the best options are.

Dr. Christin Runkel, DPM

I spent this past Sunday like many Americans, watching a football game with my family at a local restaurant.  As the referees determined yardage and the players fought to gain it, my attention flew to the actual playing field, the grass beneath their shoes.  Before the introduction of hybrid, genetically improved grasses, the field was made of AstroTurf.  As I glanced around the room during the game, I could not help but wonder how many former football players had suffered from a condition called turf toe. And it just so happens to be Atlantic Foot and Ankle Specialists’ Foot Problem of the Month, so get ready to be conditioned for some knowledge!

Common Turf Toe Injury

Turf toe is a hyperextension injury of the big toe joint where it is bent forcefully upwards. It occurs in people who play contact sports on artificial surfaces, which is how turf toe acquired its name. Today, it typically occurs in athletes who have increased range of motion in the ankle and or wear flexible shoes. The forceful upwards motion of the toe causes ligaments under the toe to be stretched and damage usually occurs to the surfaces of the bones making up the big toe joint.

Symptoms of turf toe include swelling and pain at the big toe joint with tenderness upon stretching the joint upwards. The athlete can initiate treatment by icing the injury, apply a compression bandage, and or wear a shoe with a firm sole that will not allow bending. The next step is to contact a podiatrist with experience in sports medicine. The medical professional will obtain either X-rays or an ultrasound to rule out fracture. A variety of treatments can then be implemented.

Treatments usually include taping/strapping the toe and or orthotics to prevent movement, anti-inflammatory medications (NSAIDS, such as Tylenol) , and beginning a rehabilitation and strengthening program. The recovery period usually takes about 4 weeks, depending on the extent of injury. If the athlete returns to activity prematurely, they may develop hallux limitus, which is arthritis at the big toe joint.

If you or a friend are suffering from turf toe, please contact Atlantic Foot and Ankle Specialists at 912-355-4557. And please feel free to visit our Facebook page and remember to “like” Atlantic Foot and Ankle Specialists.